Video Credits: The athlete in this video is the awesome Bella. Follow Bella on Instagram: @BasicBella22
Coaching Objective
Skill Level: Beginner, Skill Development: Strength and Fitness. Skipping with high knees provides athletes with so many benefits. These benefits include; strengthen your hip flexors, strengthen your ankles, strengthen you leg muscles, improve body core, a form of ab workout, improve your heart health, improve your balance, improve your concentration, increase your stamina, boost your mental health and strengthen your bones. It will also improve your running. The high knees create longer strides and improves your efficiency overall.
Drill Instruction
You will need a skipping rope for this exercise.
- The purpose is to use the skip rope in a running motion trying to bring your knees up as high as possible.
- Start skipping with your body straight and feet hip-width apart.
- Bring one knee up towards your chest and immediately bring it to the ground.
- Bring your other knee up towards your chest and immediately bring it down to the ground.
- Continue to alternate between knees as fast as you can.
Coaching Message
- Keep your body straight.
- CHALLENGE YOURSELF: continue to improve the number of high knees you can do in 15, 30 or 60 seconds. Try and beat your old score.
- CHALLENGE YOURSELF: make this a good cardio workout and skip for between 3-5 minutes.
- Develop your strength and Be Awesome!
Navigate to: